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The American Heart Association recommends consuming fish at least twice a week to get the benefits provided by omega-3 fatty acids, which can lower your risk for Alzheimer's disease, high blood pressure and heart disease. While both salmon and cod are healthy protein sources, salmon is a better option overall because it contains higher levels of omega-3s and other essential nutrients.

Macronutrients in Salmon and Cod

A 100-gram serving -- roughly 3 ounces -- of cooked wild Atlantic salmon contains 182 calories, 25.4 grams of protein and over grams of fat, including 1.2 grams of saturated fat and 2,208 milligrams of omega-3 fatty acids. The comparable serving of cooked Atlantic cod contains 105 calories, 22.8 grams of protein and only trace amounts of fat, including 171 milligrams of omega-3 fat. Although salmon contains more unhealthy saturated fat than the cod, it also contains more protein and essential omega-3 fat. Consuming saturated fats can increase your risk of heart disease, but omega-3 fats have a protective effect against heart disease.

Vitamins in Salmon and Cod

Salmon is a better source of the essential vitamins than cod. Eating 100 grams of salmon will provide you with 45 percent of the daily value for niacin and vitamin B-12, 40 percent of the DV for vitamin B-6, 25 percent of the DV for riboflavin, 15 percent of the DV for thiamine and 6 percent of the DV for folate. The same size serving of cod will provide you with 15 percent of the daily value for vitamin B-12, 10 percent of the DV for niacin and vitamin B-6, 6 percent of the DV for thiamine, 4 percent of the DV for riboflavin and 2 percent of the DV for folate. These B vitamins are essential for creating energy for your body from the foods you eat, as well as keeping your skin, eyes and hair healthy. Vitamin B-12 is especially important, since it only comes from animal-based protein sources, and a deficiency of this vitamin can cause anemia.

Minerals in Salmon and Cod

Cod provides more magnesium than salmon, but salmon is a better source of the other essential minerals. A 3-ounce serving of salmon contains 20 percent of the DV for phosphorus, 8 percent of the DV for magnesium and 6 percent of the DV for zinc and iron. Three ounces of cod provides 10 percent of the DV for phosphorus and magnesium, 4 percent of the DV for zinc and 2 percent of the DV for iron. Your body uses phosphorus to produce energy, form strong bones and create DNA. Magnesium keeps your heartbeat steady, assists in immune function and helps keep your blood sugar and blood pressure within normal levels.

Safety of Salmon and Cod

While you can safely consume up to two 6-ounce servings of salmon per week, cod tends to be slightly higher in mercury, so consume only two 6-ounce servings per month. Choose wild salmon, as farmed salmon is higher in unhealthy contaminants, such as PCBs, notes an article published in "Science" in January 2004. Mercury interferes with your nervous system and with brain development, and PCBs, or polychlorinated biphenyls, are a group of substances that can interfere with your immune system, hormones and nervous system and increase your risk for cancer.